FRIDAY

Calf pumps

Shoulder activation (band)

Hollow & arches

Scap pull ups & lat pull backs

Knee raises and Toes to bar progressions and kipping

Skill Development:

Rope Climbs

10 minutes

Technique development

Stimulus:

·  Feet locking position

·  Strong pull with hands

· Good descending technique

WOD

12 Rounds For Time

CAP 23 Minutes

·   1 Rope Climb

·   10 Toes-to-Bar

·   15/10 Calories

Stimulus:

·   Active Shoulders

·   Good form

·   Consistent pace